Mi-Stength (Wed Night)

Warm-Up:
Mobility & Dynamic - 2 hips & 2 shoulders


Activation- relays
Groups of 3 (meet at cable machines & line them up in their groups)
P1 - Runs shuttle (3 length)
P2 - Air Squats
P3 - plank and reach


Strength Circuit - (25 minutes) let them work at their own paces
Station 1 - Box Step Ups - 8/8
Station 2 - DB Bench Press - 8
Station 3 - KB Squats - 8
Station 4 - Inverted Trx Rows - momentary muscle failure - mmf
Station 5 - Sit-outs
Station 6 - Alt Shoulder Press - 5/5


Finisher - your choice
"Last man/woman hanging"
Every minute chin-up hold (dead hang if you can't do the hold) for 20 seconds then perform
5,6,7,8 etc... Push-ups increasing each preceding minute. until they can't. If they drop on the hold or can't finish the push-ups they are out.

Or


Perform this months empty bar 2 minute bench challenge. Bar touches chest and they must fully lock out at top.